1 round:
:20 jumping jacks
5 elbow-to-insteps/leg
:20 plank hold
5 inchworms

1 round:
:20 jumping jacks
:20 alternating Spiderman stretch/leg
:20 hollow rocks
5 push-ups from the knees

1 round:
:20 jumping jacks
:20 Samson stretch/leg
:20 tuck-ups
5 hand-release push-ups

- RX -
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

- INTERMEDIATE -
EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups

- BEGINNER -
EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees

- MASTERS 55+ -
EMOM 10:
5 chest-to-bar pull-ups
10 hand-release push-ups
- If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups.

Post-workout
Accumulate:
30 Partner Nordic Curls

2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side

EMOM 10:
3 double-DB devils presses (35/50 lb)
10 hand-release push-ups

2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
- Rest 1:00 between each distance.

- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout.
- The longer the distance, the slower your pace. Try to hit these time goals:
- 200 meters in :45-1:15.
- 400 meters in 1:15-1:45.
- 800 meters in 3:00-4:00.
- 100 meters in :15-:30.
- Run modifications: Distance, substitutions
- Equipment substitutions: 1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m; 2) Row | 200 m, 400 m, 800 m, 100 m; 3) Ski | 200 m, 400 m, 800 m, 100 m

1,000m run

50m Sled Push (workout weight)

1,000m Row

50m Sled Push

1,000m Ski